Stress management diet

There are many things that can add to the stress of daily life -- and plenty of things you can do to help avoid stress. Many people don’t realise that one of the things that plays a role is the food you eat. Reaching for unhealthy food or 'comfort food' won’t help to combat stress. Meanwhile some foods may have natural properties that can make you better able to fight off stress. Read on to learn how a stress management diet can help.

Stress-busting foods: How they work

Foods help fight stress in several ways. Research shows foods like a bowl of warm porridge, rich in complex carbohydrates, can boost levels of serotonin, a calming brain chemical. Other foods can reduce levels of cortisol and adrenaline, stress hormones that take a toll on the body over time. Finally, a nutritious diet can counteract the impact of stress, by shoring up the immune system and helping to keep blood pressure at a healthy level. Do you know which foods are stress busters?

Complex carbohydrates

Carbohydrate foods (carbs) prompt the brain to make more serotonin. For a steady supply of this feel-good chemical, it's best to eat complex carbs, which are digested more slowly. Good choices include wholegrain breakfast cereals, bread, pastas and porridge. Complex carbs rich in soluble fibres -- such as oats and barley - can also help stabilise blood sugar levels, which helps to regulate mood too.

Simple carbohydrates

Sugary drinks, sweets and chocolates are all high in sugar. Dietitians recommend cutting down on these foods, as they add sugar and calories - but without nutrients essential for good mental health. But feeling ‘low’ often drives people to binge on these treats. If you find this happens to you, avoid buying the large bar of chocolate or ‘share’ packet of sweets -- go for small, single-serve confectionary to satisfy your urge with less risk of compromising your health.

Oranges

Oranges and other citrus fruits -- like lemons, limes and grapefruit -- earn a place on the list for their wealth of vitamin C. Studies suggest vitamin C levels are often reduced in stressed people -- so boost your vitamin C by including citrus fruits like oranges in your diet.

Spinach

Magnesium is found in chlorophyll, the substance that makes a plant green. So choosing green vegetables like spinach or broccoli boosts magnesium intake. Magnesium helps regulate cortisol levels and tends to get depleted when we're under pressure. Too little magnesium may trigger headaches and fatigue, compounding the effects of stress. Don’t like green vegetables? Try a salmon or halibut fillet instead, as both are rich in magnesium. Pumpkin and sesame seeds, flaxseeds and soybeans also help boost magnesium intake.

Oily fish

To keep cortisol and adrenaline in check, make friends with oily fish. Omega-3 fatty acids, found in fish like salmon and tuna are essential for the normal functioning of the brain, and they help protect from heart disease too. What’s good for the heart, is good for the brain. The Department of Health recommends we should try to eat fish twice a week, with at least one of our fish portions being oily. Although many canned fish is usually oily fish types, the high temperature of the canning process damages the omega-3 fats, so canned fish doesn’t count towards your weekly oily fish goals, but does contribute to overall weekly fish consumption goals.

Tea

It’s a traditional British thing in times of stress -- putting the kettle on for a cup of tea. There’s a couple of reasons for this. Tea contains L-theanine, a natural substance which has been shown to help create an ‘alert yet relaxed’ mental feeling. Black tea contains around five times more theanine than green tea, and adding lots of milk to your cup of tea reduces the amount of theanine available for mood benefits. Secondly, the familiar ritual of making a cup of tea also helps to calm frazzled nerves.

Pistachios

Pistachios are rich in potassium, providing over 250mg per 30g serving. Potassium is an essential nutrient, helping to control blood pressure. Research has shown that in people with high blood cholesterol, taking a handful of pistachio nuts every day not only helps to manage cholesterol levels, but also has benefits in reducing stress-associated rises in blood pressure.

Avocados

One of the best ways to reduce high blood pressure is to get enough potassium -- and half an avocado has more potassium than a medium-sized banana. In addition, guacamole offers a nutritious alternative when stress makes you crave a high-fat treat as it’s rich in heart-healthy monounsaturated fats.

Almonds

Almonds are full of helpful vitamins. There's vitamin E to bolster the immune system, plus a range of B vitamins, which may make the body more resilient during bouts of stress. To get the health benefits of any nuts, including almonds, snack on a handful every day.

Raw vegetables

Crunchy raw vegetables can help fight the effects of stress in a purely mechanical way. Munching celery or carrot sticks helps release a clenched jaw, which can help ward off tension headaches.

Bedtime snack

Carbohydrates at bedtime can speed the release of serotonin and help you sleep better. Heavy meals before bed can trigger heartburn, so stick to something light like toast and jam. And if you want a refreshing night’s sleep, go easy on alcohol too.

Milk

Another bedtime stress buster is a glass of warm milk. Researchers have found calcium can reduce muscle spasms and soothe tension, as well as easing anxiety and mood swings linked to PMS. Milk also contains tryptophan and melatonin, two naturally occurring substances that help to aid sleep and reduce anxiety. If you’re trying to control your weight, skimmed or semi-skimmed milk are lower in calories but have exactly the same effect.

Herbal remedies

There are many herbal supplements that claim to help tackle symptoms of stress. Some products containing valerian are registered under the MHRA traditional herbal registration scheme (THR) for the temporary relief of symptoms associated with stress, such as mild anxiety. St John's wort and black cohosh products have also been registered as being used to relieve the symptoms of slightly low mood and mild anxiety. Unlike licensing for mainstream medicines, registration doesn't mean a herbal remedy has been tested and proven to actually work. It does mean the regulator is satisfied the product is made to good quality standards with appropriate labelling and a product information leaflet. It also means the herb has been used in traditional remedies for more than 30 years. Registered products carry a special THR leaf logo. Herbal remedies for stress can interfere with prescribed medications, so check with your GP first.

De-stress with exercise

Besides changing your diet, one of the best stress-busting tips is to start exercising. Aerobic exercise is the most effective, because it increases oxygen circulation and produces endorphins -- chemicals that make you feel happy. To get the maximum benefit, aim for at least 150 minutes of aerobic exercise a week, exercising on most days of the week.

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